Vitamin B9

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• QCan folic acid help alleviate depression?

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  A HealthyWomen answered

  Adding more folate to your diet—through foods or supplements—can reduce symptoms of depression, improve response to antidepressants and may also help in recovery from depressive episodes. Depressed people often have low levels of folate, a B vitamin important for cell growth. Adult women should consume 400 micrograms (mcg) of folate daily; pregnant women need 600 mcg and nursing mothers, 500 mcg. The U.S. government requires folate (as folic acid) to be added to some foods, such as fortified cereals and breads. Natural sources include liver, spinach and black-eyed peas.

  It's pretty sound advice for women who are experiencing mood problems to take folic acid supplements.

• QCan I get too much folate or folic acid?

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  A Dr. Joe M. Llenos, MD , Family Medicine, answered on behalf of West Valley Medical Center

  

  Joe Llenos, MD, from West Valley Medical Group - Caldwell, says you can take too much folate or folic acid. In this video, Dr. Llenos explains how this nutrient works much better with the addition of vitamin B12.
• QWho should not take vitamin B9?

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  A Dr. Daniel R. Spogen, MD , Family Medicine, answered on behalf of Univ. of Nev. School of Medicine, Family Medicine

  Everyone needs vitamin B9 but for many anemias, vitamin B9 is best used in conjunction with vitamin B12. Additionally, people with pernicious anemia (who have B12 antibodies) should not take vitamin B9 alone as it can potentially worsen pernicious anemia and cause nerve damage.

• QAre there any risks in taking vitamin B9?

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  A Dr. Daniel R. Spogen, MD , Family Medicine, answered on behalf of Univ. of Nev. School of Medicine, Family Medicine

  Risks of taking vitamin B9, or folate, are minimal. Risks could include slight flushing, general tiredness, rash or bronchospasm (wheezing). Vitamin B9 is needed by the body and is especially important in the production of new blood cells.

• QIs vitamin B9 safe for pregnant women or nursing mothers?

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  A Dr. Daniel R. Spogen, MD , Family Medicine, answered on behalf of Univ. of Nev. School of Medicine, Family Medicine

  Vitamin B9 is safe for pregnant women and nursing mothers. Vitamin B9, also known as folate, is a highly recommended supplement for pregnant women.

• QWhat is folic acid?

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  A Dr. Michael Roizen, MD , Internal Medicine, answered

  Folic acid, or folate, is one of several B vitamins. More specifically (and this is just for those of you who love trivia facts), folic acid is vitamin B9.
  
  It is a water-soluble vitamin, which means that it dissolves in water, so any excess or leftover vitamin will come out at your next bathroom break -- it can’t be stored up. This means that you have to make sure you are getting enough of it on a daily basis.
  
  Folic acid is an important vitamin for men and women, because it is used to help the body make DNA (our genetic material) and new cells. But it’s especially important for pregnant women because getting the right amount of folic acid is necessary to prevent a serious birth defect called spina bifida as well as decrease Junior’s risk of cancer in his early years. There is a risk in too much…more than 1,200 micrograms a day seems to foster the growth of some cancers -- such as some breast cancers, just as too little fosters cancer’s initiation.
  
  Guys who are older than 14 need 800 micrograms a day. Girls and women ages 14-50 need at least 800 micrograms daily; pregnant women should aim for 800 micrograms a day. Women who are older than 50 need 800 mcg a day.
  
  This may seem like a lot, but you can find it in a lot of food (and cover the rest with a supplement). Look for it in orange juice and other citrus fruits or juices; dark green, leafy vegetables such as spinach or kale; and beans. Pork, chicken and shellfish (like lobster) contain folic acid. Cereals and breads also are typically fortified with B9, but read the nutrition label to be sure.

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• QWhy is folic acid important during pregnancy?

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  A Dr. Michael Roizen, MD , Internal Medicine, answered

  Folate (its name when occurring naturally) or folic acid (its name in supplements) is part of the B-complex family of vitamins. Folic acid is often prescribed for pregnant women, because it is essential for the normal development of the brain and spinal cord of the fetus. Thus, we tend to think of folate as being essential while we are in utero.

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• QShould I get folate from food or a supplement?

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  A Dr. Michael Roizen, MD , Internal Medicine, answered

  One of the most important B-complex vitamins, folate is found in lots of foods, like spinach, tomatoes, and orange juice. And many foods are supplemented with it, like bread and cereal. But our bodies don't absorb folate from food as well as we can absorb folic acid (the synthetic form of folate) from supplements.
  
  Also, when you consider that an 8-ounce glass of orange juice has 43 micrograms of folate, that would mean you'd have to drink about 25 8-ounce glasses of OJ a day to get the recommended amount. And when you consider that a slice of unsupplemented bread has only 6 micrograms of folate and spinach only has 2, you can see why supplements make more sense.
  
  The average intake of folate through food is 275 to 375 micrograms, so you need a supplement of about 525 micrograms. This can have several health benefits, including helping to prevent cancer.

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• QWhat is the best way to take vitamin B9?

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  A Stacy Wiegman, PharmD , Pharmacy, answered

  If you are taking vitamin B9 on a regular basis, try to take it at the same time every day, according to your doctor's or the label instructions. Drink at least eight ounces of water with each tablet for the vitamins to be properly dissolved. Take your vitamin with food if your stomach is easily upset. If you are using vitamin B9 to correct a folic acid deficiency, you may also want to change your diet to include more foods rich in B9, like peas, oranges, spinach, beets, liver, beans, lentils, whole-wheat breads and cereals, Brussels sprouts and asparagus.
  
  

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